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  • Your Life Changing 2023 is Ready!

    Your Life Changing 2023 is Ready!

    Your life changing 2023 is ready. It actually starts now, with you reading this : ) After you thoroughly enjoy this article, you feel inspired, so you reach out. You’re smart so you contact me this month, before our prices go up. Our first stop is a quick phone call. I’ll ask you about your goals, what you’ve struggled with in the past, and I’ll see if I can help. I don’t move forward with prospective clients until I know I can change their life. (Fill out the form at the top or bottom of this screen and I will be in touch to schedule a quick call.) Then, we’ll meet in person. No, I won’t be throwing you into ....

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  • The Simple Hack to Stress Less, Get More Done, and Stay on Track

    The Simple Hack to Stress Less, Get More Done, and Stay on Track

    Tell me if any of this resonates: Are you way too busy? Are there just not enough hours in the day? Are you always taking care of so many other people and priorities that there is just nothing left for yourself? Do you stay up at night stressing about your to do list, and then spend half the day trying to coffee yourself up enough to function? Do you feel like you’re always running around like a chicken with it’s head cut off? No matter how hard you try, is getting it all done a constant struggle? You’re not alone. One of the lasting effects of the pandemic has been that a lot of normal boundaries around work got completely eroded. Work ....

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  • HIIT and Cortisol: Are your Workouts Backfiring?

    HIIT and Cortisol: Are your Workouts Backfiring?

    Oh boy have I stepped in it with this topic. First, I will be killing a couple sacred cows of the last ten years of fitness. I will also be *very carefully* talking about some hormone stuff. When helping people get strong, lose weight, and have more energy, hormones definitely play a role. They are worth discussing. That said, I am a personal trainer, so I plan on keeping it as close to my scope of practice as I can. 10-15 years ago, High Intensity Interval Training hit the scene with a big splash . Besides the physiological benefits, the intervals are honestly a lot more fun than going steady state on a cardio machine or long run. The circuit style HIIT workouts that came on ....

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  • 7 Mistakes to Avoid when Lifting Weights

    7 Mistakes to Avoid when Lifting Weights

    No one is born knowing how to workout. Everyone has to start somewhere. When I was in high school and early college, before I got my first personal training certification, I had very little idea what I was doing. Luckily, I was young so my body could weather most of my youthful ignorance. But what happens when we aren’t in our teens? If you are over the age of 40, you know how vital strength training is for your daily energy and long term health. You know it’s important but you don’t want to get hurt. One of my favorite parts of training my 40+ clients is helping them to get superior results simply by avoiding common pitfalls. In so many words, my job is to ....

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  • How to STOP The Weight Gain Cycle

    How to STOP The Weight Gain Cycle

    One of my personal training clients told me during our monthly check in that he’s already a little concerned about the holidays derailing his weight loss goals. He was coming at it from more of a place of proactivity than from a place of stress or anxiety. I don’t feel like anyone should have anxiety about weight gain during the holidays. That said, it is when it tends to happen. There is nothing wrong with recognizing that and making an intelligent plan. According to the CDC, the average American gained 15lbs over the last 20 years. This study ended in 2014 and I think we know that the trendline didn’t get better during the pandemic. It turns out, ....

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  • Training for Kilimanjaro

    Training for Kilimanjaro

    Last week, I summited Mount Kilimanjaro with some Marine Corps buddies. The journey to Africa's tallest peak took 7 days and brought us up to 19,341 feet of elevation. Previously, the highest I had been was around 15k feet so this was a big step up. To add to the challenge, being the dumb Marines we are, we finished the trip 2 days early. We finished our summit push in 6 hours, well ahead of the usual 8-10 hours the guide said it takes. That is the end of anything I can brag about. Speed was not our friend. This hike was beyond tough. It was the hardest thing I’ve ever done. There is a noticeable soul-leaving-the-body feeling that comes with the exertion and hypoxia. I ....

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  • My Uncensored Opinion About Keto, Paleo, Vegan, Intermittent Fasting, and Other Diets

    My Uncensored Opinion About Keto, Paleo, Vegan, Intermittent Fasting, and Other Diets

    I have been personal training for almost 10 years now. For the last 6+ of my life, I’ve served clients in Portsmouth, NH, Kittery, ME, and the broader Seacoast area. Fan though I am of fitness, I am the first to tell you that nutrition is responsible for 70% of the results . Whether it’s weight loss, fat loss, muscle gain, functional strength, or overall health, workouts alone won’t get you there. My background isn’t in nutrition, but I’ve read a lot, learned a lot, and seen a lot. I have observed a few hundred successful and unsuccessful attempts at nutritional change by my clients over the years. Below are my uncensored opinions on a few ....

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  • Weight Loss is a TEAM Sport!

    Weight Loss is a TEAM Sport!

    If you are looking to lose weight and keep it off, it is an all hands on deck effort. Sustained weight loss can be so difficult because it isn’t usually one thing that made the weight pile on. Lifestyle factors play the biggest role in causing, and curing metabolic syndrome. I’d love to say getting to the gym is all you need to do, but it isn’t. Getting into a rhythm with workouts is likely the best first step you can take. To speed up results, you’ll have to address nutrition, sleep, stress management, etc. This sounds overwhelming. How do you change your “lifestyle”? Really it’s a team sport. T he most successful clients I ....

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  • Top 5 Ways to Undermine your Workout

    Top 5 Ways to Undermine your Workout

    Have you ever felt like you are killing it in the gym but you don’t have much to show for it? As an experienced personal trainer, I’d love to tell you it’s because your workout isn’t good enough and you should only do my perfect amazing workouts. While all exercise programs are not created equal, the more likely answer is that it is something outside the gym that is lacking . With that, I give you my Top 5 most common ways people undermine their workouts: 5. Poor morning/evening routines. Most people spend most days struggling to keep their head above water. More often than not, we get stuck in a routine where our days do not feel like our own. ....

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  • Pumpkin Spice PROTEIN!

    Pumpkin Spice PROTEIN!

    Confession: I love pumpkin spice ANYTHING! It’s delicious and I don’t care who knows. This Fall, I needed a different strategy. After a summer of indulgence, including a trip to Italy, I need to focus on losing a few pounds. I have a high altitude trip coming up. To set myself up for success I am planning on dropping the Italy weight and maybe a little more on top of that. To accelerate my results in a healthy way, I started the regime of our Fall PROGRAM a couple weeks early: no booze, no added sugar, 3 days per week strength training, and a 60 minute ruck the other days of the week . I’ll be fairly strict about this for the month of September. These ....

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